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Emotions and Diabetes - How to Practice Meditation

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How to Practice Meditation

By Nina Nazor 

Would you be willing to take 20 minutes a day to help your body and mind relax and revitalize? Well, that’s all you need to practice meditation.

Meditation is an ancient discipline practiced widely all around the world today. It can or cannot be related to religion; several creeds have meditation among their practices.

In scientific trials, meditation has proven to reduce risk factors for cardiovascular disease, such as blood pressure and stress levels. It may be a valuable tool to help you in your daily diabetes management.

There are different types of meditation, but they all have one thing in common: to help you quiet your mind by focusing on your breathing, on a word or on a sound.

When you focus on your breathe or on the sound of a word, you can quiet random thoughts and calm your mind. This relaxation state will allow the natural healing forces of your body to work.

While you relax your mind and your body, you will decrease your stress levels, lower your blood pressure and improve your general well being.

I started practicing meditation back in 1987. One morning while I was watching the news, I heard a very interesting man named Deepak Chopra talk about the benefits of Transcendental Meditation. One of their centers was just a few blocks away from my home, so I decided to give it a try. I fell in love with it immediately!

Meditation has been a Hindu religious practice for thousands of years. A teacher gave me a mantra, a word in Sanskrit –an ancient language from India- and asked me to sit still in a comfortable chair, close my eyes and repeat the mantra for 20 minutes. That was it. The only condition was that I should never reveal my mantra to anybody. I never have.

Mediation became a great tool that has helped me over the years to reduce my stress. I call them my “mini vacations” because after 20 minutes I feel as though I had been at the beach for a while, or as if I had taken a nap, and my problems or challenges always seem a lot smaller and easier after these "mini vacations". I also feel more in contact with nature and God.

I will give you some easy steps to follow so that you can start your practice of this beneficial discipline; you might also like to take a look at the resources I recommend below.

Getting started

·  Find a nice and quiet place where you know you will not be bothered for 20 minutes.

·  Sit in a comfortable chair with your eyes closed.

·  Focus on your breathing while you inhale and exhale rhythmically or choose a word to use as a mantra. It can be a nice word that sounds nice to you, for example, rose, moon or Jesus. You may even like to focus on a prayer.

·  Keep focused on your breathing or on repeating your mantra and when you find thoughts coming to your mind, go back to focus on the breathing or the mantra.

·  You will notice that many thoughts come and go as fast as lightning. That is precisely what we are trying to avoid. To calm the mind we should avoid thinking and focus on our breathing or mantra.

·  Keep practicing for 20 minutes and, if possible, twice a day.

You will notice right away that you feel more relaxed and calm. After a couple of weeks you will notice that it gets a lot easier and you will find it easier to relax at any moment of the day.

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